Results Fitness Studio is a happy to see that Summer is here! It is a short season in NH so take the time to embrace every moment:) Along with the strength/balance/core workouts you are doing at the Studio, it is also the perfect time of year to create a new healthy habit in your life …. Walking! Begin a walking routine now and by the time winter rolls around you will not miss that walk because you will not want to give up the energy you feel from that daily walk.
Many clients of Results Fitness Studio have begun to incorporate walking into their weekly schedule and you should too. Start walking 30 mins a day and aim to walk a 15 min mile. If you are not yet walking at that pace, it’s okay, just keep walking and before you know it the 15 min pace will be attained and you will feel better and have more energy. Our clients are not only walking but they are also adding intervals into their walks by doing push-ups, (like us on Facebook at www.facebook.com/results111 to view our client pushup photos!) arm raises, skipping, etc., any extra movement to add a burst of high intensity into their walks – this is the BEST! The Results Fitness clients who are walking are attaining their fitness goals faster and feeling better.
After about 2 mins of walking you should take a few minutes to stretch your hamstrings, quads, and calves. Hold each stretch for about 10 seconds and repeat each stretch 3 times. When you complete your walk you should hold each stretch for 10, 15 & 20 seconds and do them several times until you feel relaxed.
Quads: hold the inside of your foot and bend the leg at the knee behind you; you will feel the quad and hip flexors open up
Hamstrings: sit on floor with one leg bent in front of you and the other extended, from the hip reach for the toes of your extended foot (keep the foot in line with your ankle not off to the side) and hold the top of your extended foot.
Calf: place top of foot up against the curb and lean into the curb, you will feel the calf stretch.
These are simple stretches (and simple instructions) please go online to a reputable site to learn more about how to stretch and stretches to do for different activities. A good reference book is “Stretching” by Bob Anderson, which we have in the Studio (courtesy of our lovely client Sue) for you to view.
Nutrition Shockers: It’s all about the SUGAR
- You have a 47.2% high risk of being overweight if you drink 2 sodas per day
- 16% decrease in risk for diabetes by simply switching from white rice to brown rice
- Number 1 Food contributing the most calories to the American diet – BREAD
- 53 grams of sugar found in a glass of IHOP cranberry juice (27 or more in most juices)
- 260 percent increase since the 1960′s and today in the number of obese adults in America! This is frightening and it is up to you to become aware of your nutritional choices and how to avoid sugar in your diet!
Americans are consuming enormous amounts of sugar on a daily basis. You must take the time to read labels and realize “low fat” is not necessarily healthy, in fact many times the sugar content is high in order to add taste. Either reduce or better yet eliminate juice, soda, power drinks etc them from your diet. Water, Water, Water it is good for you and you will feel better within days of giving up the extra sugar. Read all your labels and take control of your sugar intake. It is up to each of us to be aware of what we are eating and strive to become healthier for ourselves, our families, and our nation – we cannot afford to be sugar dependent.
The clients of Results Fitness Studio are fast becoming informed consumers and are learning to read labels when at the market in order to make healthy, smart, choices. This is paramount in helping them to attain their fitness goals. Fitness is not only being committed to an exercise program, it is exercise and nutrition; you need both to be fit and at Results Fitness Studio we are committed to working with our clients on nutrition and giving them a challenging workout!
If you would like to be a part of our Studio please contact us at firstname.lastname@example.org and join us for a free session to see how the Results Fitness Studio program works for others and will work for you.
Thank you & enjoy the day,